Warm up cool evenings by filling empty tummies with hearty soup. Sprinkle a little Parmesan cheese over top or add a handful of cooked noodles to make leftovers new again.
- Portion size 4 servings
- Credits : Canadian Living Magazine: November 2013
- 450 g extra-lean ground beef
- 1/3 cup quick-cooking rolled oats (not instant)
- 1 egg beaten
- 1/2 teaspoon Dijon mustard
- 1/2 teaspoon each garlic powder onion powder and dried oregano
- 1/4 teaspoon hot pepper flakes
- 2 teaspoons olive oil
- 1 bulb fennel tops removed, thinly sliced
- 1 small onion finely diced
- 2 cloves garlic minced
- 2 cups no-salt-added beef broth
- 1 cup bottled strained tomatoes (passata)
- 1/2 teaspoon pepper
- 1/2 teaspoon liquid honey
- pinch salt
- 3 tablespoons chopped fresh parsley
- 2 teaspoons lemon juice
MethodIn bowl, stir together beef, oats, egg, mustard, garlic powder, onion powder, oregano and hot pepper flakes until combined. Shape by about 1 tbsp into 24 meatballs; set aside.
In Dutch oven or large saucepan, heat oil over medium heat; cook fennel and onion, stirring frequently, until beginning to soften, about 5 minutes.
Stir in garlic; cook until fragrant, about 1 minute. Stir in broth, 2 cups water, strained tomatoes, pepper, honey and salt; bring to boil. Reduce heat and simmer, stirring occasionally, until fennel is tender-crisp, about 8 minutes.
Add meatballs; cook, gently stirring occasionally, until instant-read thermometer inserted into several meatballs reads 160 F (71 C), about 5 minutes. Stir in parsley and lemon juice.
Nutritional facts per serving: about
- Fibre 3 g
- Sodium 310 mg
- Sugars 5 g
- Protein 28 g
- Calories 303.0
- Total fat 13 g
- Potassium 806 mg
- Cholesterol 108 mg
- Saturated fat 4 g
- Total carbohydrate 17 g
- Iron 34.0
- Folate 15.0
- Calcium 6.0
- Vitamin A 6.0
- Vitamin C 20.0